CrossFit – Thu, Oct 26
CrossFit Evergreen – CrossFit
CFE INSPIRE
“For most of us, the problem is not a lack of goals. But rather too many of them.” – Roy F. Baumeister
Goal setting can be exciting. We all love doing it… thinking about the future. To plan, visualize, and dream. It’s arguably a major strength of ours, as there rarely ever is a shortage we can list off.
The quote brings to light that this strength is however a double-edged sword. For we can create so many goals that we actually dilute our focus. And dilute our time and effort. It’s not that some aren’t important to us, but… if everything is important, then nothing is important.
Less can be more. In the words of Confucius, “Person who chases two rabbits, catches neither”.
PAJAMA THURSDAY!!!
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Back Squat (1-rep max)
Shoulder Press (1-rep max)
Deadlift (1-rep max)
Attempt each lift 3 times. The weight must increase after each successful attempt at each movement. The weight may not be decreased after the first attempt. A failed rep counts as an attempt. Take the Back Squat and Shoulder Press (aka: Strict Press) from the weight rack.
Score is the sum of the best of all three lifts.
Good Score for “CrossFit Total”
– Beginner: <500/<300 lb
– Intermediate: 600-800/300-500 lb
– Advanced: 800-1, 000/500-700 lb
– Elite: 1,000/700+ lb
Tips and Strategy
During the WOD, take your time. Rest for several minutes between attempts. Adequate rest will ensure that you find your true “CrossFit Total.”
And warm up aggressively…
Specific Warm-Up
For each lift use the following schema:
5 reps at 30% of 1RM
3 reps at 50% of 1RM
2 reps at 60% of 1RM
1 reps at 65% of 1RM
1 reps at 75% of 1RM
1 reps at 85% of 1RM
First attempt in the workout should be about 90-95% of 1 rep max.
Intended Stimulus
“CrossFit Total” should feel heavy and slow. There should be several minutes of rest during the WOD. You should feel mentally exhausted at the end of “CrossFit Total” due to the number of times you have to come face to face with maximal loads.
If you’re brand new to the movements, increase the reps and decrease the load so you can practice the movements; but if you have some experience with these lifts, complete the WOD as prescribed and use it to measure your personal strength gains over time.
Cool Down (No Measure)
Thoracic Roll Out
Figure 4 Crossover
Banded Hamstring
Happy Baby
Puppy Pose
On The Wall: Pike, Straddle, Knees in with snow angel arms
CrossFit – Wed, Oct 25
CrossFit Evergreen – CrossFit
CFE INSPIRE
“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut
It can be easy to forget that even the greats are full of awkwardness and clumsiness. Yet the man quoted above is known to have changed the face of American literature.
But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.
Awkward and clumsy is not just OK… it’s part of the way.
80s NEON WEDNESDAY!!!
Power Snatch (1 RM Power Snatch)
You will have 10 minutes to warm up with your BB into your working weight for your Power Snatch.
3 Attempts are recommended. 1 at a weight you know you can do.
1 at a weight that will challenge you.
1 at a weight you have never done before.
Challenge yourself until failure today!
2k Row (Time)
Max Effort 2k Row
– Conditioning Category: Threshold
– Damper Setting: Between 5 & 6.
– Score: Total time it takes to complete 2,000 meters.
Monitor Setup:
* Select Workout
* New Workout
* Single Distance
* Set to 2000 Meters
* Set Splits to 500 Meters
* Set Pace Boat to Desired Split Time (Optional)
* Change Display to Show Pace Boat (Optional)
STRATEGY 1
* Simple strategy
* Think of this as a 4×500 Meter Row
* Take 20 hard pulls at the start of each 500 meter interval
* Settle into a manageable pace for the remaining meters
STRATEGY 2
* More complex strategy
* Start: 10-15 Hard Pulls
* First 500: Desired Split Time +4 Seconds
* 500-1000: Desired Split Time +3 Seconds
* 1000-1500: Desired Split Time +2 Seconds
* 1500-1700: Desired Split Time +1 Seconds
* Last 300: Sprint To Finish Below Desired Split Time
Prep
50 Meters (+2 Estimated Average Split Time)
50 Meters (At Estimated Average Split Time)
50 Meters (-2 Estimated Average Split Time)
Modifications
2,000 METER ROW
– 4,000m Bike
– 1,600m Ski Erg
– 1,600m Run
– 1,200m Air Run
CrossFit – Tue, Oct 24
CrossFit Evergreen – CrossFit
CFE INSPIRE
“You’re not your job. You’re not how much money you have in the bank. You’re not the car you
drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie)
The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase everywhere she goes. These are materialistic identifiables, but it tells us nothing about who they really are.
If we were to strip ourselves of all materials, who are we? If we were to take away our job, our possessions… How would one describe us?
Let character be what defines us. Let it be our loudest statement.
70s DISCO / HIPSTER TUESDAY!!
Clean and Jerk (1 RM Clean and Jerk
)
You will have 10 minutes to warm up with your BB into your working weight for C&J.
3 Attempts are recommended. 1 at a weight you know you can do, 1 at a weight that will challenge you. 1 at a weight you have never done before.
Challenge yourself until failure today!
Jerks can be push or split. Your choice.
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Perform the 21 Thrusters and 21 Pull-Ups, then 15 Thrusters and 15 Pull-Ups, then 9 Thrusters and 9 Pull-Ups, as fast as possible.
Score is the time it takes to complete all 90 reps.
– Beginner: 7-9 minutes
– Intermediate: 6-7 minutes
– Advanced: 4-6 minutes
– Elite: <3 minutes
Prior to “3…2…1…GO!” pick a tough (yet realistic) rep scheme that allows you to go fast. If unbroken sets isn’t appropriate for your fitness level yet, try this:
Break the sets of 21 into 3 sets of 7 reps; break the sets of 15 into 2 sets of 8 and 7 respectively; and go unbroken on the sets of 9. Rest minimally during breaks.
“Fran” should be fast and light. During the WOD, you should (at least once) wonder why the hell you agreed to this.
Scaling
This WOD is meant to feel light, fast, and evoke pain—the good kind of pain. Both the thrusters and pull-ups should be done in large or unbroken sets. Scale the movements so you can go FAST—sets of two and three repetitions won’t get your lungs/legs/arms burning in the way they were intended to burn for this WOD.
Intermediate
21-15-9
Thrusters (75/55 lb)
Pull-Ups
Beginner
21-15-9
Dumbbell Thrusters (2×15/10 lb) OR BB – 55/35lb
Ring Rows
CrossFit – Mon, Oct 23
CrossFit Evergreen – CrossFit
CFE INSPIRE
“If you can’t fly, then run. If you can run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr
Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To “never break the chain”.
Every day, Jerry promised himself that he would write a joke, every single day. The length, the topic, and even how funny it was came second to the fact – that it was completed. Some days the jokes were incredibly funny. Other days, hardly. Some jokes were long, some were barely a sentence. But he “never broke the chain”.
What Jerry was doing, was committing himself to make forward movement, every, single, day. Some days it was an inch, and some days it was a mile. And this seemingly simple practice, to place tangible action into every day, resulted in one of the greatest comedians of his time.
As Martin Luther expresses, it’s not about the magnitude of the progress. All that matters is that we’re moving forward.
Bergeron Open Test (AMRAP – Reps)
“Open Test”
AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups
This big, long chipper hits many of the movement we may see over the course of the Open.
With a high rep count, the goal for most athletes will be to see how far they can get within 20 minutes. To hit the proper stimulus, we want athletes to reach at least the jerks.
Coaches can assist in modifying loading and/or rep schemes to accomplish that. The weight on the barbell should be something that athletes could complete in 1-2 sets when fresh. For athletes who have no aspirations of competing locally or in the Open, we can replace ring muscle-ups with burpee pull-ups. There are a lot of moving parts and things to touch on, so today we’ll walk through things in order during movement prep, familiarizing athletes with the flow and giving them one thing to think about with each movement.
Power Cleans
Push Jerks
Power Snatches
JERSEY DAY MONDAY!!!!
CrossFit – Sat, Oct 21
CrossFit Evergreen – CrossFit
Move it or Lose it (AMRAP – Rounds and Reps)
CrossFit – Fri, Oct 20
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”
Although “knowledge” and “wisdom” are words often lumped into the same category, they are miles apart. The difference between the two: application.
Gaining knowledge is relatively simple. But purely gaining knowledge doesn’t change who we are. We can place a turbocharged engine under the hood, but if it’s not connected to the drivetrain, we won’t drive faster. We might even drive slower, clouding our efforts with “unusable weight”.
Wisdom on the other hand, takes effort. It takes trial, error, pain, blood, sweat, and tears. And it’s a lifelong practice.
Knowing is not half the battle. It’s not even a quarter. It’s the first 10%, if that. What we are after… knowledge in action.
When a coach gives you feedback, do you immediately try to apply what they are asking you to do? Or, do you just hear what they are saying and file it in the back of your mind with ‘things to remember later?’
As an athlete, being able to let down your ego and make a correction on command is crucial. It can immediately impact your performance or pay off greatly in the long run. Next time you get a coaching cue, see if you can make a change on the fly. If you have questions about it, have a conversation with them after.
Power Snatch (Power Snatch
On the 2:00 x 5 Sets:
2 Power Snatches
*Use The Same Weight Across
)
– Reps can be completed touch and go or as singles.
– All sets should be completed at the same weight.
– Athletes should aim to use 85-90% of their 1RM power snatch across or something slightly heavier than last weeks 5×3.
– Score: Enter the weight used across.
WARM UP
With An Empty Barbell:
5 Snatch Grip Deadlifts
5 Snatch Grip High Pulls
5 Muscle Snatches
5 Snatch Grip Push Jerks (From Back Rack)
5 Power Snatches
With A Light Weight…
3 Power Snatches
With A Moderate Weight…
3 Power Snatches
Build To Working Weight
MODIFICATIONS
– Reduce Reps
– Hang Power Snatches
– Sub Dumbbell(s)
More Power To You! (Time)
“More Power To You!”
https://ctstorageprod.blob.core.windows.net/videos-coaching/pull-up-grip.mp4
For Time [Partition However]:
45/36 Calorie Bike Erg
45 Power Snatches MRx: 55/25, Rx: 75/45, Rx+: 95/65
45 Pull-ups
Time Cap: 10 Minutes
– Overview: This workout can be completed in any order you’d like. Grip and shoulder fatigue will be major factors here.
– Bike: Should be completed in 3:00 or less (total).
– Power Snatches: Should be completed in 3:30 or less (total). Loading should not exceed 60% of your 1RM power snatch.
– Pull-Ups: Should be completed in 3:30 or less (total).
– Score: Total time. If capped, add 1s for every incomplete rep
– Athletes should be mindful that the power snatches and the pull-ups are going to directly interfere with one another.
– Choose a strategy that is going to keep you moving throughout.
Some potential break-up strategies:
3 Rounds:
15 Pull-Ups
15 Power Snatches
15/12 Cal Bike
8-8-8-7-7-7
Pull-Ups
Power Snatches
Cal Bike (Ladies do 6 cals each round)
3 Rounds:
15 Pull-Ups
8/6 Cal Bike
15 Power Snatches
7/6 Cal Bike
3 Rounds:
8 Pull-Ups
4/3 Cal Bike
8 Power Snatches
4/3 Cal Bike
Into…
3 Rounds:
7 Pull-Ups
4/3 Cal Bike
7 Power Snatches
3 Cal Bike
MODIFICATIONS
45/36 CALORIE BIKE ERG
– Reduce Reps
– 45/36 Cal Row
– 36/28 Cal Assault or Echo Bike
– 36/28 Cal Ski
– 36/28 Cal Air Run
– 600m Run
POWER SNATCH
– Reduce Loading
– Hang Power Snatches
– Dumbbell Power Snatches
– Kettlebell Swings
PULL-UPS
– Reduce Reps
– Banded
– Strict
– Ring Rows
– Alternating Dumbbell Plank Rows